Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fats) based on your TDEE and goals.
Recommended: 1.6-2.2 g/kg for active individuals
Recommended: 20-35%
Understanding Macros
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fats. Each plays a crucial role in your health and fitness goals.
Protein
Protein is essential for muscle repair, growth, and maintenance. Active individuals typically need 1.6-2.2 grams per kilogram of body weight. Protein provides 4 calories per gram.
Carbohydrates
Carbohydrates are your body's primary energy source. After setting protein and fat targets, the remaining calories come from carbs. Carbs provide 4 calories per gram.
Fats
Fats are essential for hormone production, vitamin absorption, and overall health. Typically, 20-35% of total calories should come from fats. Fats provide 9 calories per gram.
Examples
Example: 75 kg male, moderate activity, 2.0 g/kg protein, 25% fat
TDEE: ~2,400 cal | Protein: 150g (600 cal) | Fat: 67g (600 cal) | Carbs: 300g (1,200 cal)
Medical Disclaimer: This calculator is for educational purposes only. Individual macro needs vary based on goals, activity level, and health conditions. Consult with a registered dietitian or healthcare professional for personalized nutrition advice.